Dyt. from Memorial Wellness Nutrition Counseling Department. Melis Gülbaş gave information about healthy eating on New Year's Eve.
“Have your breakfast when you are really hungry”
Dyt says that in order to be energetic and prolong the time of satiety, you can start the day with a simple coffee or herbal tea with the addition of a teaspoon of coconut oil or ghee (clarified butter) before breakfast. Melis Gülbaş said, “The first meal should start at the latest without a decrease in energy. A meal containing foods rich in protein, good quality fats, complex carbohydrates and fiber should be preferred. A colorful meal can be prepared with oil seeds such as eggs, olives, avocados, walnuts, hazelnuts, almonds, pumpkin seeds, root vegetables such as greens, sweet potatoes and red beets. Using the nutrients, you can make a plate, a colorful omelet or a salad bowl.” he said.
“Leave a gap of 4 hours between meals”
Dyt said that a minimum of 2 liters of water and 2 cups of herbal tea can be consumed during the day. Melis Gülbaş, “Functional fats to support intermittent hunger; olive oil, ghee (clarified butter), coconut oil, avocado oil can be used. It is enough to choose 2-3 meals according to the state of hunger, it should not be forgotten that each food consumed is considered as one meal. Meals should be planned with a minimum of 4 hours gaps in order not to adversely affect digestion. said.
“Don't strain your stomach by eating too much”
dit. Melis Gülbaş said that if there is a problem in balancing hunger until dinner, a vegetable dish with olive oil prepared with seasonal vegetables and a colorful salad can be consumed as a snack. dit. Gülbaş said, “A vegetable soup that does not contain flour, grains, legumes and cream can be consumed as a starter for dinner. The soup will cover a part of the stomach volume and will support the feeling of saturation with the pulp it contains. A plate should be prepared after the soup and no additions should be made afterwards. The plate can be divided into four parts; Two parts can be considered as vegetables and root vegetables, one part as protein (fish, chicken, turkey, red meat) and the other part as legumes and grain groups.” used his statements.
“Consume sweets and nuts in a controlled manner”
Dyt said that it should be kept in mind that food can always be reached, that the stomach should not be strained, and that portion control should be ensured in the consumption of sweets and nuts while continuing the evening. Gülbaş said, “Dessert preferences should be in favor of milky desserts. Half a portion of sweets, chestnuts, fruit and a handful of nuts will suffice. To relieve digestion, a supportive herbal tea can be prepared with coriander, cumin, fennel. On the first day of the new year, balanced meals should be planned in the same way. Vegetable soups, green vegetable juices, plenty of water, herbal teas can be added to rest the digestive tract. said.
“Establish a healthy relationship with food”
It is important to have a healthy relationship with food. Expressing that food can be a source of happiness, it can also lead to regret, Dyt. Melis Gülbaş said, “Anxiety and anxiety due to the fear of gaining weight while eating can negatively affect the parasympathetic system activity and impair the functions of the digestive system. This can cause problems in digestion and absorption of nutrients. Making healthy food choices, consuming healthy protein sources, good quality fats, complex carbohydrates, and consuming fiber-rich vegetables and fruits helps to stay healthy by supporting both weight control and immunity. he said.
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